Front crawl swimming can look smooth, fast and effortless. We are continuing to break down the stroke to perfect each stage in order to help you develop your front crawl. In this video we’re going to be looking at rotation.
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The front crawl stroke can be broken into four phases, the catch, the pull, the exit and the recovery. Rotation happens throughout all four and is essential to making the stroke smooth and efficient. You should actually only spend a moment totally horizontal throughout each stroke, when your right hand is underwater and “pulling” you need to rotate up on the left and vice versa.
You don’t want to rely purely on your arm strength to pull you through the water, you need to add in full body rotation. Super flexible shoulders might well allow you to have the full range required for swimming but you’ll be losing out on a lot of potential power as well as being more vulnerable to injury.
The rotation in front crawl should be purely around the longitudinal axis, imagine there is a line going from the top of your head down to your feet and your hips, shoulders and torso all rotate around this, no side to side bending movement should be seen. This will allow you to engage the larger muscles in your back and torso therefore generating far more power on each stroke.
Drills you can do to help with rotation include:
- Kick rotation
- One arm extended side kick
- Six kicks rotate
Check out the full video for more on all of these.
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